No more Bra Fat ! These exercises can help you !


If you are one of the many who have hard time getting rid of the extra bra fat, take a look at this exercises that will help you with that problem. However, if you have extra pounds in other parts of your body, you will have to do some extra exercises for this routine to have a better effect. Additionally, make sure that your bra is with the right size.

1. Back Fly

1. Put your feet side by side, sit on a training bench or a chair
2. Your upper body should be lean forward while you hold the weights with your arm hanged down.
3. With your elbows bended and your arms facing each other, raise the weights to the side until your upper arms become parallel to the ground.
4. Hold for a while, and return to the starting position.

Repeat this excersise10 times.






2. Standing Rear Delt Raises

1. Bend your waist while your feet are shoulder-width apart. Take weights in your both hands and make sure that your arms are straight.
2. Arms are straight while you are lifting your weights. Lift until they are parallel to the ground.
3. Hold for a while, and then return to the starting position.
Do 10 repetitions.


3. Spiderman

1. Your hands should be beneath your shoulders. Extend your legs and flexed your feet, just like in a plank position.
2. Bring your left knee towards your left elbow while you are keeping your ab muscles tight.
3. Repeat 20 times on both sides.


4. Bent Over Raw

1. Bend to form a 90 degrees angle and keep your back straight, your knees bent and your feet shoulder-width apart.
2. You should hold a weight in both hands, and your palms should face the legs. Bend your elbows and raise the weights up while squeezing the shoulder blades together,
3. Hold for a while, and then return to the starting position.

Make 10 repetitions.


5. Upright Row

1. In a stand position, bend your knees and keep your feet shoulder width apart. Hold weights in both hands and put your arms in front of your thighs.
2. As illustrated, bend the elbows and lift them up.
3. Hold for a while and return to the starting position.

Make 10 repetitions.


6. Push-Up Holds

This is the best exercise for tight chest, back and core muscles. It can be done at home, without any equipment. If it is too hard for your, you can place your knees to the ground.

If you want to have firm tight breasts, that this exercise is ideal for you.

1. The most important thing is to make sure that your stomach is tensed. You should lie on your stomach and put your hands on the floor next to your armpits. After doing so, push yourself up so your elbows are bent.
2. Bend your elbows and lower your body until hovering a hew centimeters above the ground. Take one deep breath and press half way up and take another deep breath.
3. Repeat again by lowering down to your lowest point, taking one deep breath and coming back to your half-way point and take another deep breath.

Repeat this exercise as many times as you can.


7. T-plank

This is the best exercise for tight chest, legs, belly, arms, and glutes. Your body weight replaces the weight. If you want to make it harder, you can add weights too. This is another exercise that is perfect for lifting and firming your breasts.

1. Your body should be in pushup position, keep the legs wider than hip width.
2. Hold the weight up in the air and open your body. By lifting your right arm you should open the body to form a T shape. Hang in for 10 seconds.
3. Do the same with the left arm after getting back in the starting position. That is one repetition, and you should do 5-10.

If this exercise is too difficult for you, put your knees on the floor. After a while, you will be able to hold the pose for longer periods of time.
Make It Harder!

• Lift the top leg 15 cm. off the bottom leg, so that the top leg is in the air.
• You can use around 10-pound weights as handles.


8. Pull Down Band

If you have resistance band at home, this exercise can fit well in your workout plan.

1. You can either sit on a chair or stand while your feet are shoulder-width apart. Hold the band while your hands are over your head. Remember to keep your elbows bent.
2. The anchor hand should be in the same position and lower your left arm to form a 45 degrees angle.
3. Pull your left hand down to reaches chest height. Hold for a while, and then return to the starting position.

Make 10 repetition on both sides.




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